Recipes to Heal a Leaky Gut

If you are reading this article, it’s likely you (or someone you love) are struggling with a variety of digestive and other issues and can’t seem to make any progress in healing. I’m here to tell you from personal experience that there is hope!

My name is Sarah Kay Hoffman, but to those in the gut-healing community, I am A Gutsy Girl. That’s the name of the online community I founded in 2012 to help women worldwide connect and support one another in our healing journeys. I believe in the power that gut healing has on overall health and on our entire lives, and I am an avid and passionate gut health researcher and journalist.

At one point or another in my life, I was diagnosed with ulcerative colitis, irritable bowel syndrome, a low-functioning thyroid, “adrenal fatigue,” and more. In 2009, I did a food intolerance test, and the results showed that I was intolerant to 22 different foods, including egg white, dairy milk, shrimp, lentils, and celery. There wasn’t any pattern, so I just worked very hard to avoid all of them.

I proceeded to go through blood testing, stool-sample testing, colonoscopies, and endoscopies. I tried medications, herbal remedies, supplements, and dietary changes. I went to countless doctors and followed different protocols.

Years later, I discovered that I had leaky gut syndrome. So I wasn’t necessarily intolerant to all of those foods; rather, my gut had become “leaky,” which caused my body to react to those foods and so many more. At last, something that made sense!

In my book, I present my 4-week meal plan to help you get on the right track for gut health, which can improve your overall health. Here are a couple of recipes from my book. There is no better time to heal your gut and your life than today.

Eggs and Greens Buddha Bowl

Everyone loves big Buddha bowls because they allow for so many different flavors, textures, and nutrients in one bowl. This one is simple yet nutrient-dense, with an array of greens, olive oil, avocado, eggs, and seeds.

Photography copyright © 2019 by Andrew Purcell, food styling by Carrie Purcell.

Serves 2
Prep Time: 5 Minutes
Cook Time: 20 Minutes

Ingredients                         

• 4 tbs. olive oil, divided
• 1 lb. ground pork or turkey sausage
• 2 large eggs, beaten
• 2 cups torn spinach leaves
• 2 cups torn arugula leaves
• 2 cups torn kale leaves
• 1 avocado, pitted, peeled, and sliced
• Scallions, sliced, for garnish
• Sesame seeds, for garnish
• Salt
• Freshly ground black pepper

Directions                            

1. In a large skillet, heat 1 tablespoon of oil over medium heat.
2. Add the sausage and cook, breaking up the meat with a wooden spoon, until cooked through, for 5 to 7 minutes. Transfer the sausage to a bowl.
3. In the same pan, heat 1 tablespoon of oil over medium heat.
4. Add the eggs, and scramble them until cooked to your liking. Transfer to the bowl with the sausage.
5. In the same pan, heat the remaining 2 tablespoons of oil over medium heat.
6. Add the spinach, arugula, and kale, and sauté until wilted, for 3 to 5 minutes.
7. Build each bowl by placing the greens on the bottom, followed by the sausage, and finally, the eggs. Add avocado, scallions, and sesame seeds to taste, and season with salt and pepper.

Did you know? The traditional Buddha bowl is vegetarian. This one uses meat, but if you’d like to keep it traditional, simply remove the meat and add extra greens, avocado, and sesame seeds. And of course, you can prepare the eggs any way you like, such as over easy.

Beef Bone Broth

Filled with flavor, this beef bone broth will satisfy your savory cravings while helping heal your gut. The key to the flavor-filled broth extracted from this recipe is that the bones are roasted first. A smoky, rich flavor will soothe the gut almost immediately.

Photography copyright © 2019 by Andrew Purcell, food styling by Carrie Purcell.

Serves 8
Prep Time: 10 Minutes
Cook Time: 4 Hours 15 Minutes

Ingredients                                                 

• 1 lb. beef bones
• 2 tbs. olive oil
• Salt
• Freshly ground black pepper
• 3 bay leaves
• 2 garlic cloves, unpeeled and chopped
• 2 carrots, unpeeled and cut into thirds (if you have the tops, use those, too)
• 1 celery stalk, cut into thirds
• 1/2 leek, cut into thirds
• 1/2 red onion, unpeeled and chopped
• 1/2 yellow onion, unpeeled and chopped
• 1/2 bunch fresh flat-leaf parsley, chopped
• 1/2 bunch fresh cilantro, chopped
• 15 cups water
• 2 tbs. apple cider vinegar

Directions                                       

1. Preheat the oven to 425°F. Line a rimmed baking sheet with aluminum foil.
2. Put the bones on the prepared baking sheet. Brush with the oil, and season with a little salt and pepper.
3. Transfer the baking sheet to the oven, and bake until the bones have a gently roasted, golden color, for about 15 minutes. Remove from the oven.
4. Transfer the bones to a large soup pot.
5. Add the bay leaves, garlic, carrots, celery, leek, red onion, yellow onion, parsley, cilantro, water, and vinegar. Bring to a boil over medium-high heat, then reduce to a simmer, cover, and cook for 4 hours.
6. Strain the broth into another pot or a storage container, and discard the solids. Season with salt.

Did you know? Once the broth has cooled and been placed in the refrigerator, it should form a gelatinous layer on top. Don’t throw it out! Instead, warm the broth in a small pan on the stove. The gelatin will melt, and you will be sure to reap all its gut-healing benefits.

From The Leaky Gut Meal Plan: 4 Weeks to Detox and Improve Digestive Health, by Sarah Kay Hoffman, published by Rockridge Press. Copyright © 2019 by Callisto Media. All rights reserved. Photography copyright © 2019 by Andrew Purcell, food styling by Carrie Purcell.